Friday June 26, 2015

CrossFit Eight.Six.Four

Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and there is nothing in them to make them stumble.
1 John 2:9-10

“Very rarely do people make big compromises with their integrity. Almost every compromise is a small one that is easily justified. The downhill slide is usually a result of many little compromises.”
-Dennis Prager

Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - July Dues (NLT Wednesday July 1, 2015) 
$25.00 Late fee on all dues after July 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

Remember - The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times.
 
b.) Today's WOD - 3 RFT

Prowler Push (180/90) Up - high/Back - low
30 Air Squats (Full ROM)
30 Back Extensions (2 second pause at top)
30 Sit-ups


Jacked up form = SCALED. A Squat above parallel is NOT a Squat!

c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Saturday a.m. WOD this week - kicks off at 0830 (are you signed up?)

If you sign up please show up. Thanks!


Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday June 30 at 7:00p.m.

New Headsweats Visors and ladies tanks in cool colors. 
Great for summer WODs!

Kids Camp July 13-16

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Looking for the dedicated CrossFitters to show up and represent today! Finish out the week with strong, hard work! 

Have a great weekend! See you Saturday morning...

NEVER GIVE UP!
Jay and Janice